Nap Transitions Made Simple
When and how to drop a nap — without losing your mind
One day your little one is napping like clockwork… and the next, they’re refusing their afternoon snooze, melting down before dinner, or suddenly wide awake at bedtime.
Welcome to the world of nap transitions — one of the most confusing (and exhausting) parts of early childhood sleep. If you’re wondering “Is it time to drop a nap?” or “Why is everything suddenly off?” — you’re not alone.
Nap transitions don’t have to be chaotic. With the right timing, realistic expectations, and support, they can actually be a beautiful sign of growth.
Let’s break it down step by step.
What Is a Nap Transition?
A nap transition is when your baby or toddler is developmentally ready to drop a nap and consolidate their sleep into fewer, longer stretches.
There are three major nap transitions most families face:
3 to 2 naps (around 6–9 months)
2 to 1 nap (around 13–18 months)
1 to 0 naps (typically 3–5 years old)
These shifts don’t always happen on a clean timeline — and they’re rarely smooth at first. But if you know what signs to look for, you can respond with confidence instead of panic.
How to Know It’s Time to Drop a Nap
Here are some signs your child might be ready to drop a nap:
They consistently fight one of their usual naps for 5–7+ days in a row
That skipped nap leads to bedtime resistance, later bedtimes, or more night wakes
Naps are starting too late in the day and pushing everything off schedule
They wake earlier in the morning or sleep less overall
Important:
Don’t drop a nap after just one or two off days — sleep can be disrupted by teething, illness, travel, or developmental milestones. Watch for patterns, not perfection.
When NOT to Drop a Nap
Sometimes what looks like a nap transition is actually:
A regression
A growth spurt
Too much wake time pressure
A baby getting overtired and refusing sleep
Before cutting a nap, ask:
“Have we given this nap enough support? Are we following our usual routine, environment, and timing?”
A sleep consultant ( hi!) can help you rule out other culprits before making a big schedule change.
How to Drop a Nap Without Chaos
Once you’re sure it’s time, here’s how to make the transition smoother:
1. Adjust Wake Windows
As your child drops a nap, they’ll need longer wake periods. Increase them slowly (by 15-30 minutes at a time) to avoid overtiredness.
2. Move the Remaining Nap
You may need to shift the remaining nap later (for example, from 9:30 to 11:30 AM) so your child can make it to bedtime.
3. Use an Early Bedtime as a Tool
Early bedtimes are your best friend during transitions. If naps are short or your little one is clearly tired, it’s okay to move bedtime up to 6:00 or 6:30 PM.
4. Be Consistent (but Flexible)
Stick with the new nap structure for at least 7–10 days before adjusting again. Give their body clock time to adapt.
Real Mom Moment
A client recently shared:
“I was convinced my toddler was just being difficult. Turns out, she was ready to drop her second nap — and once we made the switch, her mood and sleep improved almost instantly. I wish I’d had someone to help me sooner.”
That’s what I’m here for.
You Don’t Have to Figure It All Out Alone
Nap transitions are one of the most common times families reach out for support — and for good reason. Everything feels off, and you just want to do the right thing without messing up sleep even more.
At Rooted in Rest, I walk alongside families like yours every day to create a custom, sustainable rhythm that supports sleep, connection, and peace in your home.
Ready to feel confident again?
Click on my book now button to schedule a free introductory call with me and get a few steps closer to sleep!
Let’s make your next nap transition simple, supported, and stress-free.
